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My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.
The“21 Day Keto Diet” from My Keto Coach – Is made for people who live a busy lifestyle, and need a simple step-by-step diet guide with a easy meal plan to ensure success with a ketogenic diet. The goal of my ebook is to make it very easy for you to live a ketogenic lifestyle with a simple to understand, straight to the point book. I have compressed it to the core facts you need to know to succeed! (22 pages). If you are looking for a diet plan with elaborate complex recipes, than this plan is not for you. I show quick and simple keto meals with the ability for variety everyday while keeping a strict ketogenic diet.
An easy way to understand how your hormones work is to picture them as strands of a spider web: you can’t remove one strand without affecting the rest. In other words, when one hormone is out of balance, the rest are negatively impacted— but when the functioning of one hormone is improved, the rest are improved too.
Kashiwaya Y, Takeshima T, Mori N, Nakashima K, Clarke K, Veech RL. D-beta-hydroxybutyrate protects neurons in models of Alzheimer’s and Parkinson’s disease. Proc Natl Acad Sci USA 2000; 97: 5440–5444.
Upon embarking on a ketogenic diet, many of us are faced with a dilemma: the foods we need to eat are far different from what we currently have in the pantry and refrigerator. This means getting rid of desserts, processed carbs and starches and replacing them with full-fat nutrition. This also means our grocery list and pantries will look quite different. Common foods on the ketogenic diet include,
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Physicians of ancient Greece treated diseases, including epilepsy, by altering their patients’ diet. An early treatise in the Hippocratic Corpus, On the Sacred Disease, covers the disease; it dates from c. 400 BC. Its author argued against the prevailing view that epilepsy was supernatural in origin and cure, and proposed that dietary therapy had a rational and physical basis.[Note 3] In the same collection, the author of Epidemics describes the case of a man whose epilepsy is cured as quickly as it had appeared, through complete abstinence of food and drink.[Note 4] The royal physician Erasistratus declared, “One inclining to epilepsy should be made to fast without mercy and be put on short rations.”[Note 5] Galen believed an “attenuating diet”[Note 6] might afford a cure in mild cases and be helpful in others.[11]
The ketone bodies are possibly anticonvulsant; in animal models, acetoacetate and acetone protect against seizures. The ketogenic diet results in adaptive changes to brain energy metabolism that increase the energy reserves; ketone bodies are a more efficient fuel than glucose, and the number of mitochondria is increased. This may help the neurons to remain stable in the face of increased energy demand during a seizure, and may confer a neuroprotective effect.[55]
Keto requires moderate protein: a healthy amount to support organ function, red blood cells and muscles. Note that your protein macro also depends on your daily physical activities. Make sure you know your ideal protein macro and stick to it.
This must’ve been the most striking side effect of them all. My once-ravenous appetite decreased dramatically. Enter: I stopped incessantly snacking at my desk, quit pouring bowls of cereal after dark, and remained unscathed by my colleagues spooning Ben & Jerry’s new low-cal ice cream right in front of my face. The self-proclaimed Carb Queen has been officially dethroned.
The report goes on to say that while these various diseases are clearly different from each other, the ketogenic diet appears to be so effective for neurological problems because of its “neuroprotective effect” — as the keto appears to correct abnormalities in cellular energy usage, which is a common characteristic in many neurological disorders.
You may notice that if you’re an avid gym goer, you lost some strength and endurance. A temporary decrease in physical performance is typical. Once your body becomes keto-adapted, your body will be able to fully utilize fat as its primary source of energy.
You can use my plan as a guideline to help you create something that fits into your life and schedule. Keep in mind that hitting your daily macros is the most important thing when it comes to dieting.
There are mixed and matched studies on keto and breastfeeding, though nothing is well researched at the current moment. Right now it’s understood that ketogenic diets are typically healthy to do while breastfeeding.
The best way to monitor your ketone levels is through testing, which you can do from home. When you eat a ketogenic diet, excess ketones spill over into several areas of the body. This allows you to measure your ketone levels in various ways:
The ketogenic diet works by eliminating carbohydrates from the diet and keeping the body’s carbohydrate stores almost empty, therefore preventing too much insulin from being released following food consumption and creating normal blood sugar levels. This can help reverse “insulin resistance,” which is the underlying problem contributing to diabetes symptoms. In studies, low-carb diets have shown benefits for improving blood pressure, postprandial glycemia and insulin secretion. (5) Therefore, diabetics on insulin should contact their medical provider prior to starting a ketogenic diet, however, as insulin dosages may need to be adjusted.
If you have a pork allergy and cannot eat bacon, you can get turkey bacon and turkey sausage. You can also make hamburger sausage and jerky. I prepare Ketogenic and Ketobetic meals for my clients as well as gluten free. So, such situations are commonplace for me.
“Any time you drop entire macro or food groups you once loved, you will start to crave it,” White informs us. “I say be flexible with it. I know keto is all about getting into ketosis, but it won’t kill you to tailor it a little and increase the carbs. What’s the point of going on a diet that is short-lived and you eventually gain all your weight back?”
Note: I do all of my food shopping at a bulk / warehouse store to get consistent low prices. Specifically, I go to BJ’s. All of the above can be bought in bulk in one trip for not too much money. Also, certain items last more than a week. For example I normally buy 5 dozen eggs in one package which lasts multiple weeks. Same with bacon, cream, etc. That’s it folks! Let me know what you think or if I forgot anything. I’ll try and post another one soon! Make sure to like Caveman Keto on Facebook for more updates. If you try out this meal plan, take a pic of your prepared food and link it in the comments, here’s mine:
Achieving ketosis is a pretty straightforward, but it can seem complicated and confusing with all of the information out there. Here’s the bottom line on what you need to do, ordered in levels of importance:
Paoli A, Cenci L, Fancelli M, Parmagnani A, Fratter A, Cucchi A et al. Ketogenic diet and phytoextracts comparison of the efficacy of mediterranean, zone and tisanoreica diet on some health risk factors. Agro Food Ind Hi-Tech 2010; 21: 24.
The ketogenic diet is super low-carb, and since each person has a different body fat percentage and nutrient requirements, there is no one-size-fits-all caloric or macronutrient rule for getting into ketosis.
The targeted ketogenic diet allows you to add extra carbs around workouts, surpassing the SKD 5% carb rule, and may be a better option for those who are extremely active and train more than twice per week. The easiest way to see if this is working for you is to keep testing your ketone levels when you add carbs after workouts and make sure that they don’t kick you out of ketosis.
Initially you may be surprised that on keto diets you eat less frequently. That’s because the fats are pretty satisfying. But as you normalize and adjust into a ketogenic state, that may change and your appetite may increase. That’s fine and completely normal. Use whatever diet you decide to follow as a starting point – it should be “written in pencil” so that you can make changes along the way. Consider adding an extra meal, marginally increasing the size of the meals or just adding a shake between meals. It’s up to you – just listen to your body. For example for me, I added a low-carb “green powder” shake supplement to my regimen along with either flax seed oil or some nuts in order to satisfy my hunger.
Love cooking though I may, I still work a day job, social commitments, exercise, and all the other things everyone does, which is to say that time is scarce. Here’s one of my fast and easy dinners that you might enjoy too.
i suspect you are eating some carbs that you don’t know are carbs, try 30 carbs a day. I eat a lot of whole fat plain yogurt with blueberries, lean meat, cottage cheese, avocado, cheese and eggs, but i don’t eat many veggies except broccoli and asparagus.
Unlike many fad diets that come and go with very limited rates of long-term success, the ketogenic diet or keto diet has been practiced for more than nine decades (since the 1920s) and is based upon a solid understanding of physiology and nutrition science.
When you eat foods high in carbohydrates and fat, your body naturally produces glucose. Carbohydrates are the easiest thing for the body to process, and therefore it will use them first – resulting in the excess fats to be stored immediately. In turn, this causes weight gain and health problems that are associated with high fat, high carbohydrate diets (NOT keto).
^ a b c Huttenlocher PR, Wilbourn AJ, Signore JM. Medium-chain triglycerides as a therapy for intractable childhood epilepsy. Neurology. 1971 Nov;21(11):1097–103. doi:10.1212/wnl.21.11.1097. PMID 5166216
I have just started low carb and exercising 1 hour. I lost 6 pounds on the first week. I’ was 10 st 6 and hope to get down to 9 st. Doing well at the moment but I’m worried about the winter months. I will not be able to maintain the exercise.

The brain can only use two types of nutrients for fuel: glucose, and ketones (14). This is why, despite information that states a certain amount of glucose is needed per day for optimal brain function, a keto diet can actually support cognitive function. In fact, some people report improved focus, concentration and mental alertness when they enter ketosis.
We’ve discussed why the keto diet is beneficial for fat loss, but another way it can contribute to weight loss is by balancing your blood sugar levels, which reduces cravings for carbs (24). Since high fat foods are also richer and more satiating than carbs, they also fill you up in smaller portions, further leading to weight loss.
“Macros” is a shortened version of macronutrients. These are the “big 3” – fats, proteins, and carbs. You can use a calculator to find out how much or how little of each you need in order to attain your goals. You can find the calculator on the navigation bar of the site!
As a bonus, I’m making this amazing meal plan – and other keto meal plans – available in my MealPrepPro app! So, if you’ve been wondering what the hype is all about and you want me to some of the heavy work for you by providing a fresh, customizable keto meal plan each week, then make sure you test drive my MealPrepPro app. The app is FREE to try and available right now to download on iPhone and iPad.
Put another way, keeping your protein intake too high could end up having the same effect as eating too many carbs. That said, once you gain more experience with your personal levels of ketosis, you can start playing with how much protein you consume in a day. Wittrock says he stays right around 20 percent.
I first got this food processor as a wedding gift and I wasn’t sure how I felt about it. Well, let me tell you, its been a godsend on keto! I shred cheese, slice brussels sprouts, and rice cauliflower like a boss! Cuisinart PSC-650 6-1/2-Quart Crockpot
Fats and Oils: Peanut Butte, flaxseed oil, butter, sesame oil, olive oil and almond oil. ( If you want to see more ketogenic diet foods, read this: The Ultimate List of Foods to Eat on a Ketogenic Diet
The ketogenic diet achieved national media exposure in the US in October 1994, when NBC’s Dateline television programme reported the case of Charlie Abrahams, son of Hollywood producer Jim Abrahams. The two-year-old suffered from epilepsy that had remained uncontrolled by mainstream and alternative therapies. Abrahams discovered a reference to the ketogenic diet in an epilepsy guide for parents and brought Charlie to John Freeman at Johns Hopkins Hospital, which had continued to offer the therapy. Under the diet, Charlie’s epilepsy was rapidly controlled and his developmental progress resumed. This inspired Abrahams to create the Charlie Foundation to promote the diet and fund research.[10] A multicentre prospective study began in 1994, the results were presented to the American Epilepsy Society in 1996 and were published[17] in 1998. There followed an explosion of scientific interest in the diet. In 1997, Abrahams produced a TV movie, …First Do No Harm, starring Meryl Streep, in which a young boy’s intractable epilepsy is successfully treated by the ketogenic diet.[1]
All leafy greens, including dandelion or beet greens, collards, mustard, turnip, arugula, chicory, endive, escarole, fennel, radicchio, romaine, sorrel, spinach, kale, chard, etc. — range from 0.5–5 net carbs per 1 cup
Denley A, Carroll JM, Brierley GV, Cosgrove L, Wallace J, Forbes B et al. Differential activation of insulin receptor substrates 1 and 2 by insulin-like growth factor-activated insulin receptors. Mol Cell Biol 2007; 27: 3569–3577.
Nutrition data from the 1970s told us saturated fats are bad, causing the United States to enter the era of low fat. During this time, obesity in America soared while consumption of fat (particularly saturated fats) plummeted. Fad, low-fat diet products became the norm at grocery stores as a high-carb, low-fat diet became the preferred method for weight loss. Yet, people kept gaining weight.
Ketone breath analyzers allow you to measure your state of ketosis in your breath, also by detecting acetoacetates. A popular brand is Ketonix, which is a rechargeable ketone monitor that can be used over and over again.
For years and years, saturated fats were seen as harmful for heart health and we were recommended to reduce them as much as possible. However, recent studies have debunked this, showing no significant link between saturated fats, which humans have been eating for thousands of years, and the risk of heart disease.
“I’ve known about the Keto diet for many years and finally decided to try it after struggling to manage my weight. As a 73 year old male with some health issues and physical limitations, I could never seem to get my weight down to where I want it. After trying the 21 day diet plan I’m proud to say that after the first 14 days I’ve dropped 10 lbs and have only 5 lbs to lose to get to my preliminary goal. The diet and the coaching is the best… Easy to follow with quick results! My wife has now started her 21 day plan! Thanks Raj for your help and inspiration!*”